165 pounds i wanna be 180lbs
Replies
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karrysalexi wrote: »collegenerd20 wrote: »karrysalexi wrote: »Springfield1970 wrote: »karrysalexi wrote: »kieranpalmer1995 wrote: »I am male 19 yrs old. 2.3k calories a day I need 500 more calories need something to add to my protein shake to help that. I am buyying serious mass in July when I can afford it. I am a student
I consume over 4000 calories a day and weigh 162 pounds right now. What I would recommend is more than 2,300 calories. 2300 is enough for maintenance but if you want to add muscle and weight fast spike protein levels and carbs than add in healthy fats like avocados and olive oil. I also use Creatine Monohydrate to give muscles water retention. For your goal I would recommend 5,000 calories a day to get started.
5000? You know nothing about the OP's TDEE. Men can gain approx half a pound of muscle a week, so best bet is adding 3500 extra cals on top of tdee per week or 500 per day, that will give him a pound a week gain (fat gain is unavoidable, full stop).
If he's maintaining at 2300 per day (correct OP?) then 2800-3000 is right..
He asked to gain weight I simply gave him a solution that has worked for me.
Springfield is definitely someone on the forums who has a great deal of knowledge on this type of subject so her advice is definitely solid. 5,000 may work for you but your stats are different than his. If he is maintaining at around 2,300 calories he should increase by around 500 calories or 2,800 instead of more than doubling it to 5,000.
That makes sense. I just find that it is hard to gain anything for me that doesn't have at least 3500 calories in a diet. I'm a hard gainer.
To be honest, and especially given your age, maintaining on 3,500 calories (I am assuming its around that based on your comment) is not that unusual - I would not call you a hard gainer. Also, if you are maintaining on 3,500, the 5,000 would have you gaining too quickly to be effective. You have all the right traits (on paper) to gain muscle quickly compared to others (young male), but there is still a limit.
Have a listen to this video (OP too) - its by Eric Helms from 3DMJ. You should watch the whole thing (actually the whole series is gold), but the bulking calories discussion starts at about the 14:10 mark.
https://www.youtube.com/watch?v=GAvW6xBZjSk
It also discusses the range people have with their maintenance calories.
Question : since there is a range for maintenance calories - how do you best calculate your deficit from the top or low range ?0 -
karrysalexi wrote: »collegenerd20 wrote: »karrysalexi wrote: »Springfield1970 wrote: »karrysalexi wrote: »kieranpalmer1995 wrote: »I am male 19 yrs old. 2.3k calories a day I need 500 more calories need something to add to my protein shake to help that. I am buyying serious mass in July when I can afford it. I am a student
I consume over 4000 calories a day and weigh 162 pounds right now. What I would recommend is more than 2,300 calories. 2300 is enough for maintenance but if you want to add muscle and weight fast spike protein levels and carbs than add in healthy fats like avocados and olive oil. I also use Creatine Monohydrate to give muscles water retention. For your goal I would recommend 5,000 calories a day to get started.
5000? You know nothing about the OP's TDEE. Men can gain approx half a pound of muscle a week, so best bet is adding 3500 extra cals on top of tdee per week or 500 per day, that will give him a pound a week gain (fat gain is unavoidable, full stop).
If he's maintaining at 2300 per day (correct OP?) then 2800-3000 is right..
He asked to gain weight I simply gave him a solution that has worked for me.
Springfield is definitely someone on the forums who has a great deal of knowledge on this type of subject so her advice is definitely solid. 5,000 may work for you but your stats are different than his. If he is maintaining at around 2,300 calories he should increase by around 500 calories or 2,800 instead of more than doubling it to 5,000.
That makes sense. I just find that it is hard to gain anything for me that doesn't have at least 3500 calories in a diet. I'm a hard gainer.
To be honest, and especially given your age, maintaining on 3,500 calories (I am assuming its around that based on your comment) is not that unusual - I would not call you a hard gainer. Also, if you are maintaining on 3,500, the 5,000 would have you gaining too quickly to be effective. You have all the right traits (on paper) to gain muscle quickly compared to others (young male), but there is still a limit.
Have a listen to this video (OP too) - its by Eric Helms from 3DMJ. You should watch the whole thing (actually the whole series is gold), but the bulking calories discussion starts at about the 14:10 mark.https://www.youtube.com/watch?v=GAvW6xBZjSk
It also discusses the range people have with their maintenance calories.
Question : since there is a range for maintenance calories - how do you best calculate your deficit from the top or low range ?
Some of it really depends on where you are starting. Are you starting from a deficit or a surplus? Also, how active you generally are - day to day and at the gym.0 -
Springfield1970 wrote: »karrysalexi wrote: »kieranpalmer1995 wrote: »I am male 19 yrs old. 2.3k calories a day I need 500 more calories need something to add to my protein shake to help that. I am buyying serious mass in July when I can afford it. I am a student
I consume over 4000 calories a day and weigh 162 pounds right now. What I would recommend is more than 2,300 calories. 2300 is enough for maintenance but if you want to add muscle and weight fast spike protein levels and carbs than add in healthy fats like avocados and olive oil. I also use Creatine Monohydrate to give muscles water retention. For your goal I would recommend 5,000 calories a day to get started.
5000? You know nothing about the OP's TDEE. Men can gain approx half a pound of muscle a week, so best bet is adding 3500 extra cals on top of tdee per week or 500 per day, that will give him a pound a week gain (fat gain is unavoidable, full stop).
If he's maintaining at 2300 per day (correct OP?) then 2800-3000 is right..
Yeah your right0 -
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Usually about one serving of oil will be around 100 - 130 calories.
Check nutrition label.0 -
karrysalexi wrote: »collegenerd20 wrote: »karrysalexi wrote: »Springfield1970 wrote: »karrysalexi wrote: »kieranpalmer1995 wrote: »I am male 19 yrs old. 2.3k calories a day I need 500 more calories need something to add to my protein shake to help that. I am buyying serious mass in July when I can afford it. I am a student
I consume over 4000 calories a day and weigh 162 pounds right now. What I would recommend is more than 2,300 calories. 2300 is enough for maintenance but if you want to add muscle and weight fast spike protein levels and carbs than add in healthy fats like avocados and olive oil. I also use Creatine Monohydrate to give muscles water retention. For your goal I would recommend 5,000 calories a day to get started.
5000? You know nothing about the OP's TDEE. Men can gain approx half a pound of muscle a week, so best bet is adding 3500 extra cals on top of tdee per week or 500 per day, that will give him a pound a week gain (fat gain is unavoidable, full stop).
If he's maintaining at 2300 per day (correct OP?) then 2800-3000 is right..
He asked to gain weight I simply gave him a solution that has worked for me.
Springfield is definitely someone on the forums who has a great deal of knowledge on this type of subject so her advice is definitely solid. 5,000 may work for you but your stats are different than his. If he is maintaining at around 2,300 calories he should increase by around 500 calories or 2,800 instead of more than doubling it to 5,000.
That makes sense. I just find that it is hard to gain anything for me that doesn't have at least 3500 calories in a diet. I'm a hard gainer.
To be honest, and especially given your age, maintaining on 3,500 calories (I am assuming its around that based on your comment) is not that unusual - I would not call you a hard gainer. Also, if you are maintaining on 3,500, the 5,000 would have you gaining too quickly to be effective. You have all the right traits (on paper) to gain muscle quickly compared to others (young male), but there is still a limit.
Have a listen to this video (OP too) - its by Eric Helms from 3DMJ. You should watch the whole thing (actually the whole series is gold), but the bulking calories discussion starts at about the 14:10 mark.https://www.youtube.com/watch?v=GAvW6xBZjSk
It also discusses the range people have with their maintenance calories.
Question : since there is a range for maintenance calories - how do you best calculate your deficit from the top or low range ?
Some of it really depends on where you are starting. Are you starting from a deficit or a surplus? Also, how active you generally are - day to day and at the gym.
My maintenance is roughly 1900 to 2200 kcals, desk job, 3 to 4 days at the gym with cardio and strength training. Currently, I am eating at maintenance.0 -
karrysalexi wrote: »collegenerd20 wrote: »karrysalexi wrote: »Springfield1970 wrote: »karrysalexi wrote: »kieranpalmer1995 wrote: »I am male 19 yrs old. 2.3k calories a day I need 500 more calories need something to add to my protein shake to help that. I am buyying serious mass in July when I can afford it. I am a student
I consume over 4000 calories a day and weigh 162 pounds right now. What I would recommend is more than 2,300 calories. 2300 is enough for maintenance but if you want to add muscle and weight fast spike protein levels and carbs than add in healthy fats like avocados and olive oil. I also use Creatine Monohydrate to give muscles water retention. For your goal I would recommend 5,000 calories a day to get started.
5000? You know nothing about the OP's TDEE. Men can gain approx half a pound of muscle a week, so best bet is adding 3500 extra cals on top of tdee per week or 500 per day, that will give him a pound a week gain (fat gain is unavoidable, full stop).
If he's maintaining at 2300 per day (correct OP?) then 2800-3000 is right..
He asked to gain weight I simply gave him a solution that has worked for me.
Springfield is definitely someone on the forums who has a great deal of knowledge on this type of subject so her advice is definitely solid. 5,000 may work for you but your stats are different than his. If he is maintaining at around 2,300 calories he should increase by around 500 calories or 2,800 instead of more than doubling it to 5,000.
That makes sense. I just find that it is hard to gain anything for me that doesn't have at least 3500 calories in a diet. I'm a hard gainer.
To be honest, and especially given your age, maintaining on 3,500 calories (I am assuming its around that based on your comment) is not that unusual - I would not call you a hard gainer. Also, if you are maintaining on 3,500, the 5,000 would have you gaining too quickly to be effective. You have all the right traits (on paper) to gain muscle quickly compared to others (young male), but there is still a limit.
Have a listen to this video (OP too) - its by Eric Helms from 3DMJ. You should watch the whole thing (actually the whole series is gold), but the bulking calories discussion starts at about the 14:10 mark.https://www.youtube.com/watch?v=GAvW6xBZjSk
It also discusses the range people have with their maintenance calories.
Question : since there is a range for maintenance calories - how do you best calculate your deficit from the top or low range ?
Some of it really depends on where you are starting. Are you starting from a deficit or a surplus? Also, how active you generally are - day to day and at the gym.
My maintenance is roughly 1900 to 2200 kcals, desk job, 3 to 4 days at the gym with cardio and strength training. Currently, I am eating at maintenance.
You should calculate it from your actual maintenance. The range given was for those who have not been tracking in order for them estimate as they do not know it.0
This discussion has been closed.
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